| Location: Ivins,ut,u.s.a Member Since: Feb 03, 2007 Gender: Male Goal Type: Highschool Champ Running Accomplishments: -2007-08 Region 9 Champion in Cross Country and 8th and 7th in 4A State (16:02)
-6th place in state 2mile in indoor track.
-Track Region Champ in the 3200 and 1600
- 8th place in 4A State 1600, and 6th in 4A State 3200
-2nd place team in Ragnar Wasatch Back 17:54 (2nd leg, only high school runner on team)
-30:35.4 10k (Summer Games) 32:17 (Des News) 7th HS
-15:14 5k (Cedar Course)
-4:29.72 1600 outdoor
-9:45.44 3200.
-2:07 800 outdoor
-2000 Steeplechase 6:48
- 20:02 Highway to Heaven (2.8 mile 2000 foot climb at 9,000 to 11,000 feet in elevation) SUU Camp Record Short-Term Running Goals: -Train hard with Aaron for Foot Locker. Redeem myself at Foot Locker and place high. stay strong and not fatigued and healthy. Peak at the right time. Take State Track. Run low Sub 4:20 1600, low 9:00 3200. Go to footlocker Nationals. Sign with a great school on Scholarship. Live up the Senior year and running. Long-Term Running Goals: Take NCAA Nationals, Serve a great LDS Mission. Break 15:00 5k, 30:00 10k Break 4:10 in mile and 9:00 on 3200, 8:45 Steeplechase. Get a good Scholarship at a good running University. My ultimate dream is to make Olympic Marathon, or Steeplechase team in the future after a great College career. Become like, no better than Ryan Hall ha ha! Personal: I am just a laid back runner. Love my family to death and freinds. I have only been running for a little over 2 years and believe i am running pretty well. Ryan Hall is my Hero. Want to major in Sports Med, Nutrition, etc, and love the outdoors. Just living life as it comes and loving running. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 53.45 | 7.10 | 0.00 | 0.00 | 0.00 | 60.55 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: Slept in, I will sleep in alot before practice starts up ha. Felt good, was getting to hot for my liking to run so i decided to do an intense weight lifting workout. Felt really good, just trying to feel strong again. Run later tonight.
PM: 10 miler up to Tauchaun and back down to Snow Canyon Parkway to the Softball Fields and back to my house. Felt okay, my stomach hurt kinda bad though from eating to much before, but pushed through it. It is perfect weather running after 8. My family came with me on there bikes. Felt okay and kept it at 7:06 pace.
I decided I am going to do what Luke Puskedra did last summer and run 65-75 miles a week, two runs a day and start doing speed work about 2-3 times a week starting at 800 repeats, Mile repeats, hills, fartleks, and tempo runs then move slowly into the track and shorter speedwork. I will lift hard 1-2 times a week and do situps and pushups everyday to boost the strength. Then I will slowly decrease going into the big races, not to much though and not worry about the little races. I think this will really help me and is doubling my miles from last summer. So this will help boost my time alot and make me into that elite runner. I will also get some road races in this summer to help with racing and get to bed no later than 10. I am excited for a good summer of training.
(Stratus: 261.25) | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
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AM: went out with my Freshmen brother this morning. I used it as a training and teaching run for him and a recovery run for me. We did a little 3 mile trail run that i let him pick. He did pretty good and learned alot about his body and we helped work on his stride. He is going to be a good little runner. I am excited for him to do Cross. He is getting excited, is having troubles now, but will produce slowly and get more motivated. I felt good and ran in the fivefingers since it was a trail. They felt good and I like running trails in them. I will do an 8 miler with Aaron tonight.
PM: At about 7:00 went out on a run with my buddy Aaron. It was in the 90's are whole run and was pretty toasty so we hit all the sprinkler and dipped are head in the river. He took me on a good 8.7 run through around the black hill between St. George and Washington, that had about 4 miles of good up hills. It was sort of a killer considering we started out doing 3 6:00 or under miles at the start. It felt good though the hami's got a little tight about midway and are pretty sore now but a good run. I like running with him, he really pushes the pace. We will do alot of running this summer. Did 8.7 at 6:39 pace overall.
(DS Trainer: 239.55) | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: went out with my brother on the run again. He is doing better everyday. Left him at 1.5 so i could go do 7 mile loop up by Tauchaun and down Snow Canyon Parkway. Felt okay a little tight and sore. Didn't bring the watch so i could run at a comfortable pace. Did push ups and sit ups when i got home. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.65 | 0.00 | 0.00 | 0.00 | 0.00 | 10.65 |
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AM: I went up to Fish Lake for scout camp this weekend. So i thought i could get some good running in while up there at 9000 feet in elevation. This was going to be a good weekend for wasatch back and my training. So i went out this morning and did a 4.5 mile run. We were camped in a little valley so i had to run on the road out of the valley and up to Johnson Resevore. This was a really really hilly run, but the only one i could do. It was great it was pretty cold, but i felt good considering the elevation and kept it at 7:00 mile pace.Their also was a pretty strong wind most of the day.
PM: After doing stuff all day and breathing the thin air (which i think will help in itself) I decided to go for another run. I did a 6.15 mile run out and back on the same run as this morning and felt great. I am getting a good leg workout in with the hills and it seams like it is helping my breathing. I am spitting all the gunk i had in my lungs too. Kept it at 6:38 mile pace and felt great. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: about mid day today i went for my run, did a 7 mile run on the same path. I really love it up here. The weather was excellent today and i even wore my race jersey today (it was that warm). I felt great again and kept it at about 7:00 mile pace for this run. It was a great run and everyone needs to come up here sometime in their life, it is beautiful.
We also have been hiking a little too and finding Geo Caches and we set are own out here too. Finding Geo Chaches is a blast. I am going to find alot in St. George this summer.
PM: The weather was perfect all day there was a little cool breeze and the sun was shining and hot. I went out about 7:00 and did a 4 mile run, the same course. Felt great again and getting more used to the altitude at 9000 feet. I kept this one a little slower to recover a little. 7:08 mile pace. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 7.10 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM: It was finally time to leave this beautiful place. We woke up early to get out and back home fast this morning. So i left a little before the rest did, in the trucks and told them to pick me up on the way. I only got 3.1 miles in but they were pretty good miles considering it was really cold this morning and i had a strong headwind the whole time. I still kept it at 6:41 mile pace for the 3.1. This was a great weekend of running and i'll see how i feel when i get in a run tonight in sunny St. George. Good by 9000 feet.
I also got my new racers. The Asics Gel-Piranas. They are so light and i can't wait to use them at the Summer Games next weekend.
(Stratus: 293)
PM: After a long day of moving two people and lifting heavy stuff in the sun all day, i was not to ready for this run, but i did a tempo run anyway to see what i could do with my body tired. I did a 7.1 mile tempo run from my house and out on highway 91. I took off and was feeling pretty good. I felt good almost all the run, even though its a really hilly run. Man, I have been doing alot of hilly stuff lately. I should be ready for Wasatch Back. This was a good run to end a good week and I kept a 5:51 mile average pace. Here are my splits.
1- 5:38.25 (gradual downhill)
2- 5:42.19 (downhill into an gradual uphill)
3- 5:43.25 (gradual uphill into a downhill then Big Uphill) 17:03-5k
4- 5:47.20 ( big gradual uphill into big downhill)
5- 5:37.64 ( big downhill and flat)
6- 6:08.55 (Big Uphill) 34:37- 10k
7- 6:20.09 (flat into gradual uphill, Legs getting fatigued after Big Uphill)
.1- 34.91 ( flat to the house) 41:32-Total Time
(DS Trainer: 246.65)
| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 53.45 | 7.10 | 0.00 | 0.00 | 0.00 | 60.55 |
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